1. Stretch in Bed
Do stretching exercises before you get out of bed in the morning in order to control the heel pain caused by plantar fasciitis. The plantar fascia, a fibrous tissue on the bottom of your foot, tightens overnight and can produce a sharp, stabbing pain when you take your first steps after long periods of rest. Some gentle toe touches while sitting up in bed can help ease the tightness. Remember to keep your legs straight (knees unbent) while reaching for your toes. Flex your foot a few times before hopping out of bed, as well.
2. Achilles Tendon and Calf Stretches
Stretching out your Achilles tendon and calves can prevent plantar fasciitis or keep the pain in check if you already have the condition. If you jog or participate in sports on a regular basis, you can use these exercises as part of your warm-up routine.
Stand on a staircase with your toes and ball of your foot on the step. Your heel should be hanging free of the step. Hold on to the staircase railing and slowly drop your heels below the step until you feel a stretching sensation on the bottom of your foot and in your calves. Hold the stretch position for 15 to 30 seconds, then raise your heel to its starting position.
You can also stretch your calves using a wall for support. Place one foot about a stride's distance ahead of the other. Bend your front knee and keep your back leg straight. You should feel some pulling in your back calf as you put pressure on your front leg. Switch legs and repeat the stretch so each calf gets equal attention.
3. Do Rolling Exercises
Rolling exercises can be done either sitting or standing and can relieve some of the pain of plantar fasciitis using common household objects. Put a can of soup, a golf ball or a can of frozen juice under your foot. Roll it back and forth over the fascia, which spans the length of your foot. This stretch feels like a mini-massage and can be especially soothing when you use the cold, frozen juice to reduce inflammation.
4. Practice Strengthening Exercises
Gaining more strength in your lower legs is an effective way to treat plantar fasciitis. Plus, it doesn't require any special equipment. Spread out a small hand towel on the floor. Put your foot on the towel and, using your toes, scrunch the towel toward you. Be sure to do this exercise with both feet so your legs will be equally stretched and strengthened. Another version of this exercise is to pick up loose marbles with your toes. One by one, pick up and drop the marbles into a cup or small dish on the floor next to your feet.
